Is Pita Bread Low in FODMAP? What You Need to Know

November 16, 2025 •

3 min read

According to Monash University, the originators of the low FODMAP diet, traditional pita bread made with wheat is high in fructans, a type of FODMAP. So, is pita bread low in FODMAP? The simple answer is no, but a low-FODMAP diet doesn't mean you have to give up this versatile flatbread entirely.

Quick Summary

Traditional pita is high in FODMAPs, particularly fructans from wheat flour, making it unsuitable for a low-FODMAP diet. However, you can find or make safe alternatives using gluten-free flours or traditionally fermented sourdough spelt.

Key Points

Not Low FODMAP: Traditional pita bread made with wheat flour is high in fructans, a type of FODMAP, making it unsuitable for a low-FODMAP diet.
Look for Alternatives: Safe options include certified low-FODMAP gluten-free pita bread or certain types of traditionally fermented sourdough spelt bread.
Read Labels Carefully: Always check ingredient lists for hidden high-FODMAP additives in store-bought options, such as inulin, high-fructose corn syrup, or garlic/onion powder.
Consider Homemade: Making your own pita bread at home allows for full control over ingredients, using low-FODMAP flours like rice flour or sorghum.
Portion Size Matters: Even with low-FODMAP alternatives, consuming them in moderate portions is important, especially for those with heightened sensitivities.
Consult a Professional: It is advisable to work with a registered dietitian to navigate the low-FODMAP diet effectively, especially during the reintroduction phase.

Understanding FODMAPs and Your Gut

FODMAPs are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. For individuals with irritable bowel syndrome (IBS) or other digestive sensitivities, these carbohydrates can draw excess water into the gut and be fermented by bacteria, leading to uncomfortable symptoms like bloating, gas, pain, and changes in bowel movements. The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. It is not a long-term diet but a temporary elimination and reintroduction process designed to identify specific triggers.

The Problem with Traditional Pita Bread

Traditional pita bread is typically made with wheat flour, water, salt, and yeast. Wheat flour is a significant source of fructans, which fall under the 'O' (Oligosaccharides) in the FODMAP acronym. Fructans are a common trigger for digestive issues in sensitive individuals, and because pita is primarily made from wheat flour, it is not considered low in FODMAPs. While the severity of reactions can vary from person to person, conventional pita should generally be avoided during the elimination phase of the diet.

Sourcing Low-FODMAP Pita Alternatives

For those on a low-FODMAP diet, all hope is not lost. Several alternatives allow you to enjoy a pita-like experience without the digestive distress.

Buying Certified Low-FODMAP Products

Look for certification: The easiest way to find a safe option is to look for products with a Monash University Low FODMAP Certified™ seal. Some brands, like COBS Bread, produce certified low-FODMAP loaves and buns.
Read ingredient lists: Always check the ingredients for hidden high-FODMAP sources. Look for gluten-free flour blends and avoid additives like inulin, high-fructose corn syrup, and onion or garlic powder.

Making Low-FODMAP Pita at Home

Making your own pita is an excellent way to control the ingredients. You can use a variety of low-FODMAP flours to achieve a delicious result. Some suitable options include:

Gluten-free all-purpose flour blends
White or brown rice flour
Sorghum flour
Potato starch

You can even find specifically developed recipes, such as the '3-Ingredient Flatbread' from Monash University, which uses lactose-free yogurt and gluten-free flour.

Comparison of Pita Bread Options

This table outlines the differences between traditional and low-FODMAP pita options.


Feature	Traditional Wheat Pita	Gluten-Free Pita	Spelt Sourdough Bread (as an alternative)
FODMAP Content	High in fructans	Low FODMAP (if certified)	Low FODMAP (due to fermentation)
Primary Ingredients	Wheat flour, yeast, salt, water	Gluten-free flour blend, yeast, salt, water	Spelt flour, sourdough starter, salt, water
Main Issue for IBS	Fructans trigger symptoms	Cross-contamination or high-FODMAP additives	May still contain some fructans; check fermentation method
Availability	Very common in most grocery stores	Available from specific brands or health food stores	Can be found in specialty bakeries or made at home
Texture	Soft, chewy, with a defined pocket	Can vary; some are denser, some puff up well	Often chewier and more rustic than a standard pita

Incorporating Low-FODMAP Pita

Once you have your low-FODMAP pita, you can fill it with delicious, gut-friendly ingredients. Consider a chicken pita with sliced cucumbers, tomatoes, and a lactose-free tzatziki sauce. You can also use it for dips, making sure your hummus is low-FODMAP (e.g., made from canned chickpeas, drained and rinsed, and in a smaller portion). Using garlic-infused olive oil adds flavor without the fructans. Remember to monitor your portion sizes, even with low-FODMAP options, to prevent symptoms.

Conclusion: Navigating Your Diet with Confidence

In summary, traditional wheat-based pita bread is not low in FODMAPs and should be avoided during the elimination phase of the diet due to its high fructan content. However, individuals with IBS have excellent alternatives, including commercially certified low-FODMAP gluten-free pita or homemade versions using safe flour blends. For those who can tolerate it, traditionally fermented sourdough spelt is another viable option. By being a diligent label reader and exploring certified products or home-baking, you can safely enjoy this beloved bread and manage your digestive health effectively. For personalized advice, it is always recommended to consult with a registered dietitian.

Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. It is essential to consult a healthcare professional before starting any new diet, especially if you have a medical condition like IBS.

Resources

For comprehensive guidance, the Monash University FODMAP Diet website is an authoritative source for individuals navigating the low-FODMAP diet.

Frequently Asked Questions

Traditional pita bread is made with wheat flour, which contains high levels of fructans. Fructans are a type of oligosaccharide that is poorly absorbed in the small intestine, leading to fermentation by gut bacteria and causing IBS symptoms in sensitive individuals.

Yes, certified low-FODMAP gluten-free pita bread is a safe alternative. It's crucial to check for a Monash University Low FODMAP certification seal and read the ingredients list to ensure no other high-FODMAP additives are included.

Traditionally fermented spelt sourdough is often low in FODMAPs because the fermentation process helps break down the fructans in the flour. However, some spelt breads are fast-leavened and may not be low-FODMAP, so it's important to verify the fermentation process.

Yes, many simple recipes exist for low-FODMAP flatbreads. For example, Monash University offers a 3-ingredient flatbread recipe using gluten-free flour and lactose-free yogurt.

For homemade versions, use low-FODMAP flours such as gluten-free all-purpose blends, white rice flour, brown rice flour, or sorghum flour. Psyllium husk is often used as a binder.

Tolerance to FODMAPs varies between individuals. While some might tolerate a small amount of wheat-based product, most on a low-FODMAP diet need to avoid it during the elimination phase. It is best to test your personal tolerance during the reintroduction phase under a dietitian's guidance.

You can add flavor by drizzling cooked pita with garlic-infused olive oil, or adding a sprinkle of low-FODMAP friendly herbs like oregano or chives to the dough.